Tips on healthy eating

Healthy eating is an important part of maintaining good health, and can help the individual to a sense of well-being. It is not difficult, it is through some simple tips a person can begin with a healthy diet

There are two main entrances to the healthy diet 1. Eating enough calories for the activity carried out by the person and the nature of the course of his life, so that achieve a balance between energy consumed or used and those that get it; If a person eats too much, then Sissa If a person eats too much, then will develop obesity or obesity or weight gain. If he ate a little bit, weight Vsenqs Man needs to 2500 calories on average per day, while women need 2000 calories on average. We mean by the term "average", any person who is familiar work during the day, where it does not apply to a stressful business And active athletes and pregnant women... Etc., where human need to vary calories by age and sex and the state of activity has, as well as other factors Calorie Calorie is a unit of energy in food or drink, and represents the energy required to raise the temperature of one kilogram of water by one degree Celsius.

2. Eating a wide range of foods to ensure you get a balanced diet and to provide the body with all the nutrients it needs. But with the moderation in the amount of intake person of food, and avoid overeating. Include the following practical tips on the basic rules of healthy eating, and which can make a person food Khiarth more benefit for their health: Based main meals on starchy foods, such as bread (in Arab societies in particular) and grains (rice, barley, corn, oats, wheat, etc.) and potatoes. But I prefer to rely on the full-grain varieties What possible, they contain fiber, which facilitates the process of defecation and prevent constipation and its problems and prolong human feeling of satiety. Some people believe that starchy foods cause obesity; but comparing grams of carbohydrates with g Of starches with grams of fat, we note that g fat contains twice the contents grams carbohydrate calories. But when they take place Remove crust from grain and purification of the cover, the less nutritional value and reduce some of the minerals and vitamins in them, such as relying

on white bread in the food ande digestive system. However, a lot of carbohydrates may lead to obesit Refined flour, as well as the lack of fiber, which is of great benefit to thy. A lot of fruits and vegetables, as recommended eating five pieces or parts of different shapes in the day, and tied the piece or part of about 100 grams (for example, 100 grams of melon of Three or four kernels of apricots, a cup of tomato juice, 80 grams of carrots, 90 grams of cabbage or broccoli, a small cup of raspberry,... Etc.) The cup of fruit juice unsweetened natural part of these parts, and the same thing applies to vegetables cooked in one cup. It can be a piece of banana share breakfast.

To make things easier recall quotas amounts of different foods as follows: Share of grain equivalent to Cuba. Share of the fruit is equivalent to half a banana or medium apple or 15 tablets of figs.Share of the vegetable equivalent full carrot. Share of the dairy equivalent to a cup of milk. A share of the meat equivalent quarter issued chickens or fist full meal Propagation of fish as a good source of protein, it also contains a lot of vitamins and minerals. It should work to eat two servings of fish at least a week. The fatty fish rich in beneficial fats called omega-3 fats

It helps to prevent heart disease. And it is best to avoid canned and smoked fish due to excessive salt in it. Includes oily fish as salmon, mackerel, herring, tuna, sardines and other. You should avoid saturated fats, sugar or minimize them. We all need fat in our diet, but it is important to choose useful species; There are two main types of fat: saturated and unsaturated. And harmful saturated fats Body, because it raises the level of cholesterol in the blood, increasing the risk of heart disease and strokes, and called saturated fat because the carbon atoms linked to all hydrogen atoms The unsaturated fats wherein some of the

carbon atoms is busy hydrogen atoms, and these fats less generation of energy, less contain calories, which contribute to lower blood cholesterol and heart disease Or strokes. A lot of activity and movement, and maintain an ideal weight. Practiced healthy eating plays an important role in maintaining ideal body weight, which is an important part of good public health. The weight gain can lead to health problems, such as high blood pressure, heart disease and diabetes. The weight loss is not consistent with good health. And even restores healthy weight person, Should avoid

foods high in fat and sugar, and a lot of fruits and vegetables. Physical activity also helps to maintain a healthy weight, does not mean spending hours of time in exercises It is sufficient to find ways of movement, such as return to the house on foot and spend some basic needs for him or shopping without a car, or something like that. And can instead do some exercise for half an hour several times a week. Avoid thirst. Man needs to about 1.2 liters of fluid per day in order to stay without dehydration, as well as the fluid that comes with the food. But you should avoid alcohol and sugary and effervescent and that may be Rich in calories and harmful to the teeth. And can a person needs more fluids in hot weather or after exercise or physical effort. Maintain and breakfast; Some people are reluctant to eat breakfast, thinking that helps to reduce weight. But studies suggest that eating breakfast can be useful in weight control. The breakfast

Is an important part of a balanced diet, and believes some of the vitamins and minerals that the body needs proper. Preferably avoids person dinner, or not be the last thing to do before going to sleep. But if the person taking this It is best to walk or later the physical activity; Sleeping after dinner shortly lead to ferment food in the gastrointestinal tract or slow to digest and the accumulation of fat in the blood and organs. And can replace a person Dinner some light quota of fruits

Food pyramid

Healthy Food

Unhealthy foods

conclusion most for the human body from tow substances in our food: carbohydrates fast. carbohydrates come from food like potatoes, bread, cereals (rice, wheat, corn, etc.) and sugar, fast come from food like cheese, butter, oil and meat

عمل الطالبة : جوهره حمد السلمي إشراف الأستاذة : بيان الشريدة